Shah Training

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Bodyweight Training

Advanced Workout Program – 3 Dumbbell and Bodyweight Workouts For Superior Fitness

I’m the kind of guy that likes to keep things simple. Hence, my goal is to just keep my training programs simple, yet effective. The best way that I have improved my level of fitness is to combine bodyweight and dumbbell training into fast, intense workouts.

The following are three sample workouts you can start using right away to improve your fitness levels:

Workout One

For time:

  • Close-Grip Chinups, 3 reps
  • Dumbbell Snatch, 6 reps
  • Close-Grip Chinups, 2 reps
  • Dumbbell Snatch, 4 reps
  • Close-Grip Chinups, 1 reps
  • Dumbbell Snatch, 2 reps
  • Close-Grip Chinups, 2 reps
  • Dumbbell Snatch, 4 reps
  • Close-Grip Chinups, 3 reps
  • Dumbbell Snatch, 6 reps

These are what you call “Down and Up Pyramids.” Put simply, you decrease the repetitions after each set, then reverse and go back up. This form of training is extremely brutal and is done best by combining bodyweight and dumbbell exercises.

Workout Two

Tabata Rounds of:

  • 8-Count Bodybuilders
  • Dumbbell Swings
  • Gorilla Chins
  • Dumbbell Push Press

Perform 8 intervals of 20 seconds work and 10 seconds rest for each exercise. Try to count how many total repetitions you perform for each exercise, then try to do more repetitions the next time that you perform this workout.

Workout Three

Maximum rounds in 20 minutes of:

  • Circular Pullups, 5 reps
  • Dumbbell Clean and Press, 5 reps each side (perform with one dumbbell)

Go back and forth between these two exercises as many times as you can in 20 minutes. Record how many rounds you complete and strive to perform more rounds the next time that you attempt the workout. You can modify the time period to any one you wish, ranging from 5 minutes to 30 minutes.


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